Month: January 2018

OPEN GYM/gymnastics work & ROMWOD

CrossFit VU – CrossFit Gymnastics Skills work on: – HSPU and scaling variations to include Box HSPU in Pike Pos. HS get ups, Box HS pike walk ups, face away/wall facing HS holds. -Pull up and scaling w/ accessory work to develop pulling muscles. We will conduct some good skills training today! Dont miss out.

CrossFit Main Site WOD: 180115

CrossFit VU – CrossFit https://www.crossfit.com/workout/2018/01/15#/comments CrossFit WOD: 180115 (Time) For time: 10 Chest 2 Bar Pull-Ups 25 thrusters 1,000-meter row 25 thrusters 10 Chest 2 Bar Pull-Ups Men: 75 lb. Women: 55 lb.For time: 10 muscle-ups 25 thrusters 1,000-meter row 25 thrusters 10 muscle-ups Men: 95 lb. Women: 65 lb. CrossFit WOD: 180115 – Scaled …
read more

The Chief

CrossFit VU – CrossFit The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

STRENGTH DAY: Lower Push – Upper Pull

CrossFit VU – CrossFit Weightlifting A1: Paused Back Squat (5 x 5) Paused Back SquatBuild to a heavy 5 with a 2 second pause at the bottom of your squat. A2: Bent Over Row (5 x 5) With Barbell. Build to a heavy 5. Metcon B: Metcon (AMRAP – Reps) Tabata Cardio 20 seconds of …
read more

Overhead Squat and lots of em

CrossFit VU – CrossFit Warm-up -KB crossbody carries one up and one down -DBL KB OH walks+2 thrusters every 5 steps -Front rack walking lunges -KB OH walking lunges stretch… Overhead Squat (7-5-3-7-5-3-7-5-3) wave loads. Start lighter and add weight as needed as the sets go down. each time you get back to 7 try …
read more